Warm Up, 1x:
Long Lap
30 Mountain Climbers
10 Pull Ups
50 Jumping Jacks
15 Air Squats
15 Push Ups
20 Lunges
10 Ring Rows

2:00 /side Samson Stretch

Extra Mobility!
-1:30 /side Pigeon Stretch
-1:30 /side Couch Stretch

3x for Quality
-8 Walking Lunges (Carrying Heaviest Rock Possible, 9-10 RPE)
-8 Clapping Push Ups

Then, for time, 3x:
-5 Modified Bear Complex (With relatively light rock, start from the ground, clean and front squat, press overhead then place behind head, continue into a back squat,  press overhead, overhead squat. With good form, place rock back on the ground for one repetition)
-Short Lap (Without Rock Omar)